ABSTRACT
Do you want to lose some weight and be like me (not
exactly though) ? Then it will be worth a while to fast a little bit for some
time. Like some doctor said "To lose weight, eat less and exercise
more". Well, don't ask me about which doctor said because I too don't know
(Probably, a random quote by FAXSCIENCE). Then, here is an excellent way to
lose some weight - The Intermittent Fasting.
TABLE OF CONTENT
WHAT IS INTERMITTENT FASTING ?
It is a type of fasting in which you only eat in a chosen
specific time period. Studies have proven that that fasting for several hours
each day have given several health benefits. In pre-historic ages, when we
human were still evolving (we are doing it right now, too), humans mainly consumed
animals as their meals and completed their food needs. They primary depended on
food sources like bulls, oxen and many other animals which provided them with
meat. Now, I have a genuine question for you all, “Do you think that they
would get food to all the time they go for a hunt ?” (Well, why not answer
this in comments ?)
Well, the answer was obviously no. They had to
stare sometimes they had to starve. For times like this, the term ‘Evolution’
comes in handy. We, humans are evolved in such a way that we can go on without water
for several days, we can live on without food for several days or even weeks
using our stored fats. That’s the basic idea of this fasting. As I said before we
will only eat in the chosen period of time and I opt you all to do some
exercise while doing Intermittent Fasting it will help to burn calories faster.
HOW DOES INTERMITTENT FASTING WORKS ?
Now, this is also one of the important questions
you may ask. There are various approaches to intermittent
fasting, all centred around selecting specific timeframes for eating and
fasting. For instance, you might experiment with restricting you’re eating to
an eight-hour window daily and fasting for the remaining hours. Alternatively,
you could opt for consuming only one daily meal on two non-consecutive days
each week. The flexibility in intermittent fasting schedules allows for diverse
options.
According to various studies, when the body goes
without food for an extended period, it depletes its sugar reserves and
initiates the burning of fat is a process he terms as metabolic switching.
These studies highlight the contrast between
intermittent fasting and the conventional eating habits of many people, who
frequently consume meals throughout the day. Mark Mattson, one
of the key researchers emphasizes that if someone is adhering to the typical
three meals a day, plus snacks, and is not engaging in physical activity, each
meal becomes a reliance on those calories without tapping into the body's fat
stores.
The mechanism of intermittent fasting revolves around extending the timeframe post-meal, ensuring the body moves beyond recently ingested calories and transitions into burning stored fat.
APPROACHES TO THE INTERMITTENT FASTING
Well, several approaches exist for practicing
intermittent fasting, all revolving around dividing the day or week into
distinct eating and fasting phases. There are three types of approaches towards
Intermittent Fasting that I know of. Here,
they are as follows :
- The 16/8 Method (also known as Leangains Protocol) :- In this approach, you need to skip breakfast and limit your daily eating window to 8 hours, like from 1 to 9 p.m. Subsequently, observe a 16-hour fasting period
- Eat-Stop-Eat :- This approach involves fasting for a full 24 hours once or twice a week. For instance, refrain from eating from dinner one day until dinner the following day.
- The 5:2 Diet :- In this kind of approach, you can consume only 500–600 calories on two non-consecutive days of the week and maintain a regular diet on the remaining 5 days.
Many individuals favour the 16/8 method for its
simplicity, and also due to its so called easiness.
HOW LONG DOES IT TAKE TO SEE RESULTS FROM INTERMITTENT FASTING ?
Well, it depends on our consistency. In my experience it didn’t do something like this but still I did a fast from 1 P.M.
to 9 P.M. and did heavy exercises for about one hour every day. I did it for 75
days and lost a good amount of fat and gained nice muscles. More here - Hereis Why Sugar is Your Enemy !!! Explained.
WHAT CAN YOU DRINK DURING INTERMITTENT FASTING ?
Well,
In Intermittent fasting, only zero calorie drinks are allowed so I
recommend drink water. But drinking black coffee and tea may soothe your
hunger as it did in my case.
SUMMARY
In conclusion, if you aspire to shed some weight and adopt a lifestyle akin to mine (albeit not exactly), consider giving a try to intermittent fasting. This approach involves eating only during designated time periods, backed by studies demonstrating various health benefits. Reflecting on our prehistoric ancestors' reliance on intermittent access to food, the concept of evolution proves important in understanding our adaptive ability to endure periods of scarcity by tapping into stored fats. Intermittent fasting, as I've personally experienced, involves selective eating periods, coupled with recommended exercise to accelerate calorie burning. The various approaches to intermittent fasting, such as the 16/8 method, Eat-Stop-Eat, and the 5:2 Diet, provide flexible options to individual preferences. While many find the 16/8 method appealing for its simplicity, the duration to witness results hinges on individual consistency and commitment. My personal journey of fasting from 1 P.M. to 9 P.M., coupled with rigorous exercise for 75 days, yielded positive outcomes in fat loss and muscle gain. For more insights, explore "Hereis Why Sugar is Your Enemy !!! Explained."